Miscellaneous Articles

Athletic Competition Bytes:Fueling the Body for Competition


Diet Tips

Injury Tips

Static stretching vs dynamic stretching





















Football Diet

Eating the wrong thing can affect your performance quite dramatically. Make sure you consume carbohydrate-rich meals two to three days prior to upcoming matches. It is recommended to stay away from fried, fatty or spicy foods within 24 hours of kick-off. To empty out the stomach and upper small intestine, your pre-game meal should be at least 3-4 hours before the match. From that point on, stick to liquids. Make sure you are well hydrated and drink plenty of fluids before, after and (when possible) during the game.
Throughout the rest of the week, you may eat protein (meats) but try to keep it low-fat. The basic idea is to have your body store its calories from complex carbohydrate foods. Players burn approximately 1700 calories per game while the body can only store about 600 per day.

Here are some examples of low-fat, high-carb foods that you may consider:

    Breakfast & Snacks
  • non-sugar coated cereal
  • cold or hot cereals (oatmeal)
  • soy or low-fat milk
  • English muffins
  • pancakes
  • French toast
  • potatoes
  • yogurt
  • bagels
  • juices
  • fresh or dried fruit
  • corn
  • pretzels
  • low-fat cottage cheese
  • graham crackers
  • egg whites
    Lunch & Dinner
  • fish (seafood)
  • veal
  • chicken (without the skin)
  • turkey
  • other lean meats (not fried)
  • rice
  • vegetables
  • pasta (marinara sauce)
  • variety of breads (multi-grain)
  • soups (broths are best with a little onion)
  • salads (low-fat to non-fat dressings)
  • sodas (can assist with Glycogen recovery after games)
  • pizza with vegetable toppings (mushrooms, green peppers


Football Injuries

Football injuries can be extremely unpleasant, especially when unaddressed. Not being able to play at 100 percent affects not only technical performance but can also strain psyche of the player. A serious footballer views the game as an extension of his identity and lacking the ability to perform at the level one consider acceptable may therefore cause doubt in one's own ability.

Different types of injuries
If moving the injured limb with external help (rather than voluntary movement) causes pain, then the injury lies in a joint, bone or a ligament. Otherwise, the pain is most likely from a torn muscle or tendon.

Abrasions
Abrasions typically occur from tumbling down or from physical contact with another player. They must be disinfected with an antibiotic and covered up right away. Abrasions are rarely bad enough to prevent a player from continue playing.

Strains
Pulled muscles may be a problem depending on their severity. A player may experience anything from minor discomfort to inability to move the injured part. Torn muscles usually happen due to a violent or exaggerated movement of a particular limb. Not warming up properly is the major cause of straining a muscle.

Sprains & fractures
Joints or bones are generally damaged by an extreme contortion or physical contact with an enemy player. Recovering from such incidents can be very time consuming.

Treatment

R.I.C.E. (Rest Ice Compress Elevate)
The injured muscle, tendon or other tissue has to be immobilized and cooled with ice as soon as possible.Ice the area for 5 to 20 minutes every hour for the first two or three days or until it no longer looks or feels hot.Compressing the injured part is another method for relieving the pain and limiting swelling.Have it wrapped with a bandage for 30 minutes and then keep it unwrapped for about 15 minutes.Begin wrapping from the point farthest from the heart and wrap toward the center of the body.Meanwhile, you should try to keep your damaged limb elevated (above heart level) to reduce swelling.You may prop it up so that it is elevated while you sleep.After the third day, heat can be applied to the injured area.If you have torn a muscle, light massage may also be helpful.

Recovery

M.S.A (Movement Strength Alternate Activities)
Once the injured part begins to heal, you must apply the M.S.A. method.Work at establishing a full range of motion as soon as possible after the injury. This will help maintain flexibility during healing and prevent the scar tissue formed by the injury from limiting future performance. Gradually strengthen the injured area once the inflammation is controlled and a range of motion is re-established. Do regular exercise using activities that do not strain the injured part. This should be started a few days after the injury, even though the injured part is still healing. Patience is key.